How I Manage My Nutrition and Appetite During My GLP-1 Injection Cycle

There are so many aspects of my weight loss journey that have been a surprise to me. One of the big ones is having to figure out how to eat enough food in a day.

That was simply never a problem for me before. When I started on a once-weekly GLP-1 injection, my doctor told me I’d need to talk to my registered dietician (RD) about how to make sure I was eating enough, and getting enough nutrients throughout the week. I had been on a daily weight loss medication for about two years, and eating seemed pretty straightforward. I really didn’t understand what this new challenge was going to be. As I moved to the new medication, the weekly schedule, and slowly increased my dosage, I began to see significant fluctuations in my appetite throughout the seven days of the GLP-1 injection cycle.

Understanding the 7-day appetite fluctuations

Injection day is considered Day 1, the last day before I inject again is Day 7. I have very little appetite for Days 1, 2, and most of Day 3. I have a moderate appetite for Day 3, 4 and 5. Then, on Day 6 and Day 7, I’m very hungry throughout the day compared to the earlier days in my treatment cycle.

Feeling that hungry again scared me at first. This was a change from my daily medication cycle on my previous GLP-1, and I had become very comfortable with the way things were working. My RD explained this was absolutely normal with a once-a-week injection. The medication in my system was diminishing as I got close to my next dose. I would need to have a plan to eat according to my hunger.

Prioritizing protein and nutrition during low-appetite days

In the early days of the cycle, when I wasn’t very hungry at all, I focused completely on protein. I had been used to eating a salad before dinner, but that stopped. I ate my protein and a small amount of vegetables to ensure I did not get full before getting enough protein. This was the same at breakfast and lunch: protein first. Fiber, fruits, and veggies were secondary.

This seemed so foreign at first, but when I did prioritize protein, I could tell that I felt better—with more energy, less lethargy. So, I knew my RD had me on the right track. I also learned that checking in with my hunger and satiety was as key now as it was when I first started my weight loss journey. In the early days of the week, if I ate a portion of a meal and was still hungry, I literally had to eat just one or two bites and reassess. If I ate more than that, I ended up being way too full, just from what used to be considered ⅓ of a serving. I was now measuring in bites.

Embracing hunger and food freedom later in the week

As the week progressed, I added more fiber, fruits, veggies, and carbs with the protein to ensure I was full. I tried to stop being afraid of the hunger on Days 6 and 7—to understand it, and appreciate that on these days I’d have room for a little more food and enjoy it, like a baked potato or dinner out.

Last month, I traveled to Las Vegas with a friend. When I travel, I’m so aware of the lack of "food noise" and the freedom from bingeing and grazing. It is such a gift. This time, I realized I was traveling on the last three days of my GLP-1 injection cycle. I had an appetite, I enjoyed different foods, and I stopped when I was full. I had a great trip that wasn’t centered around food, but where I could enjoy meals with a friend. What a difference!

Utilizing a registered dietitian as a support tool

I’ve become a huge advocate for having all the support we can get for our weight loss journeys, and my registered dietician is one of my secret weapons. Many insurance plans will pay for an RD now. She really helps me in so many ways. In addition to understanding this cycle, she's helped me try new foods and bring them into my meal planning. I never used to eat beans or legumes, but now, I have recipes that include them because I enjoy them, they’re very filling, and they're rich in protein and fiber.

When my appetite isn’t huge, a cup of turkey chili for lunch is delicious and satisfying, giving me everything I need for my nutrition in a small amount. That’s the other surprise: I didn’t realize I would learn how to enjoy food. For me, it used to be about binge eating and grazing, but now I enjoy a meal—the smell and the different tastes. Being with food in a new way—not needing to stuff myself and being comfortable—is one of the best gifts of my journey, of which the GLP-1’s are my solid foundation.

It may seem like just another thing to manage, but really understanding how each GLP-1 works, and matching what I eat to where I am in the seven-day injection cycle helps me to feel my best. It’s allowing me to maintain a healthy weight for the first time in my life while ensuring I'm giving my body what it needs.